Day 29 - (83,2)- extra recovery

I've desided to have a recovery week. It's getting to half way of my 60 days intensive training. Often a good program is also designed with periods of low intensity weeks like 3 high intensity + 1 low intensity and 3 high + 1 low and so on. Periods used to be 3 months, but now it's more often 8 - 9 weeks and then the program changes. Years programming or periodization classic is:
a) Enduration - aerobic - stamina (learning new techniques)
b) Strength (building muscle - building new techniques to your game)
c) Max strength - Plyo (high intensity reps - low frequences - competition like techniques)
d) Loosening (Competition techniques)

This is the periodization if one competes, but what if you are over 50 and not competing?
(In BJJ the oldest senior class is from 46 to 50 years!)

If you do not have a goal like competition season to aim for, what should one do?
One answer is to build periodization in your weekly programs and try to be in shape all around the year - or just change the theme very light.

After my 60 day intensive training I'll plan a program to keep me in shape all the time:-)
(Maybe it's a 4 week schedule with 3 intensive weeks and one recovery week. BUT every week will have all the training periods:

• aerobic and anaerobic endurance
• building muscle and strength
• Plyo and max capasity ( or 95% )
• coordination, balance, flexibility
  
• recovery

And also phases like:

• getting to know a new technique
• drilling a technique
• implying it in my game ( sparring, rolling or golf:-)

Big mental change is not to have a goal set in my calender, but to set a goal to follow a program. Goal is to follow a process and trust that it will do it's job.

Important is the journey - not the end.

Some standards for physical apility

If I am trying to keep in shape, I'll need some standards to watch. So I am not trying to get better and better in all asbects of functional ability. BUT what is good enough?

Weightlifting Performance Standards has one answer:
I'd like to be intermediate level (I am well over 50 and the standards are for people in their prime.). It's saver to test my max by calculating it from 5 rep max.
Bench press 1rm 90 kg -> 5rm 80kg,
Deadlift 1rm 125kg ->5rm 110kg,
Squat 1rm 122 kg -> 5rm 110 kg. This is the most difficult at the moment. My max is 100kg!!! I need to develop more strength to my legs - as I have been doing for the previous 2 months, but more work is needed.

Cooper test 12 min run should be over 2000 meters. (I'm not going to test this.)
Bodyfat 10 - 15%. (Current might be 17%). So I am carrying 5 kg extra fat at the moment.
Golf handicap should be single digit and it's 11 at the moment:-)